Certain foods like almonds, and herbs, such as chamomile, can benefit brain function and potentially relieve anxiety symptoms

Anxiety is one of the most prevalent mental health conditions, affecting approximately 7.3% of the global population (1Trusted Source).

It’s an umbrella term used to describe various disorders — such as generalized anxiety disorder, social anxiety, and phobias — and is generally characterized by constant feelings of tension, worry, and nervousness that can interfere with daily life (1Trusted Source).

In many cases, medication is often required as a main course of treatment. However, there are several strategies you can also use to help reduce anxiety symptoms, from exercising to breathing techniques.

Additionally, there are many foods you can eat that may help support brain function and lower the severity of your symptoms, mostly due to their brain-boosting properties.

Here are 9 science-backed foods and beverages that may help ease anxiety.

1. Salmon

Salmon may be beneficial for reducing anxiety.

It contains nutrients that promote brain health, including vitamin D and the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

These nutrients may help regulate the neurotransmitters dopamine and serotonin, which can have calming and relaxing properties (6Trusted Source, 7Trusted Source).

In particular, a diet rich in EPA and DHA is associated with lower rates of anxiety. It’s believed these fatty acids may reduce inflammation and prevent brain cell dysfunction which is common in people with anxiety (8Trusted Source, 9Trusted Source, 10Trusted Source).

This may also support your brain’s ability to adapt to changes, allowing you to better handle stressors that trigger anxiety symptoms (8Trusted Source, 9Trusted Source, 10Trusted Source).

Vitamin D has also been studied for the positive effects in reducing symptoms of anxiety and depression. One 2020 meta-analysis showed that vitamin D supplementation was associated with lower rates of negative mood disorders (11Trusted Source).

In another study, males who ate Atlantic salmon 3 times per week for 5 months reported less anxiety than those who ate chicken, pork, or beef. Moreover, they had improved anxiety-related symptoms, such as heart rate and heart rate variability (12Trusted Source).

For the most benefit, try adding salmon to your diet 2–3 times per week.

2. Chamomile

Chamomile is an herb that may help reduce anxiety.

It contains both antioxidant and anti-inflammatory properties, which may help lower inflammation associated with anxiety (13Trusted Source, 14Trusted Source, 15Trusted Source).

Though the mechanisms aren’t clear, chamomile is believed to help regulate neurotransmitters related to mood such as serotonin, dopamine, and gamma-aminobutyric acid (GABA) (16Trusted Source, 17Trusted Source).

It may also help regulate the hypothalamic-pituitary-adrenocortical (HPA) axis, a central part of the body’s stress response (16Trusted Source, 18Trusted Source).

Some studies have examined the association between chamomile extract and anxiety relief.

One 38-week randomized study in 179 people with generalized anxiety disorder (GAD) experienced a significantly greater reduction in symptoms after consuming 1,500 milligrams of chamomile extract per day compared to those who did not (15Trusted Source).

Another older 2012 study found similar results, noting that those who consumed chamomile extract for 8 weeks experienced reduced symptoms of depression and anxiety. Though, the study’s low sample size could not provide enough statistical power to demonstrate cause-and-effect (16Trusted Source).

While these results are promising, most studies have been conducted on chamomile extract. More recent research is necessary to evaluate the anti-anxiety effects of chamomile tea, which is most commonly consumed.

3. Turmeric

Turmeric is a spice that contains curcumin — a compound studied for its role in promoting brain health and preventing anxiety disorders (19Trusted Source, 20Trusted Source).

Known for its high antioxidant and anti-inflammatory properties, curcumin may help to prevent damage to brain cells related to chronic inflammation and oxidative stress (20Trusted Source).

Moreover, animal studies suggest curcumin may increase the conversion of alpha-linolenic acid (ALA) — an omega-3 found in plants — to DHA more effectively and increase DHA levels in the brain (21Trusted Source).

One double-blind, randomized study in 80 people with diabetes found daily supplementation of nano-curcumin — a smaller, more bioavailable form of curcumin — for 8 weeks resulted in significantly lower anxiety scores compared to a placebo (22Trusted Source).

In another small, randomized crossover study, consuming 1 gram of curcumin per day for 30 days was shown to significantly lower anxiety scores, compared to a placebo (23Trusted Source).

Though promising, most studies observed the effects of curcumin supplementation rather than obtaining curcumin from turmeric. Therefore, more research in this area is needed.

That said, incorporating turmeric into your diet is certainly worth a try. To increase curcumin absorption, try pairing it with black pepper (24Trusted Source).

5. Yogurt

The probiotics, or healthy bacteria, found in some types of yogurt may improve several aspects of your well-being, including mental health (29Trusted Source, 30Trusted Source, 31Trusted Source).

Though still an emerging field of research, probiotics may support the gut-brain axis — an intricate system between the gastrointestinal tract and the brain. In particular, research suggests healthy gut bacteria may be linked with better mental health (32Trusted Source, 33Trusted Source, 34Trusted Source).

Further, probiotic foods like yogurt may promote mental health and brain function by reducing inflammation and increasing the production of mood-boosting neurotransmitters, such as serotonin (35Trusted Source, 36Trusted Source, 37Trusted Source).

According to one study, consuming probiotic yogurt daily for 6 weeks was associated with improved anxiety, stress, and quality of life in postmenopausal females (38Trusted Source).

Though a promising field of research, more human trials are needed to explore the direct relationship between yogurt consumption and anxiety.

It’s also important to note that not all yogurt contains probiotics. For the benefits of probiotics, choose a yogurt with live active cultures listed as an ingredient.

6. Green tea

Green tea contains L-theanine, an amino acid that’s been studied for the positive effects it may have on brain health and anxiety (39Trusted Source, 40Trusted Source, 41Trusted Source).

In one double-blind, randomized study, participants who consumed a beverage containing L-theanine reported significantly lower subjective stress and decreased cortisol levels, a stress hormone linked with anxiety (42Trusted Source).

These effects may be due to L-theanine’s potential to prevent nerves from becoming overexcited. Additionally, L-theanine may increase GABA, dopamine, and serotonin, neurotransmitters that have been shown to have anti-anxiety effects (43Trusted Source).

Moreover, green tea contains epigallocatechin gallate (EGCG), an antioxidant suggested to promote brain health. It may play a role in reducing certain symptoms by also increasing GABA in the brain (44Trusted Source).

Interestingly, the combination of L-theanine, EGCG, and other compounds found within green tea appears to play a synergistic role in promoting calmness and alleviating anxiety and may be more effective together than as separate ingredients (45Trusted Source).

That said, more research is needed.

7. Almonds

Almonds are a great source of several nutrients thought to promote brain function, including vitamin E and healthy fats (46Trusted Source, 47Trusted Source).

In fact, some animal studies have found that almonds could reduce oxidative stress and inflammation, which could be involved in the development of anxiety (48Trusted Source, 49Trusted Source, 50Trusted Source).

Almonds may also offer other mood-boosting properties.

For instance, one study found that increased consumption of nuts, including almonds, was associated with decreased symptoms of depression (51Trusted Source).

Another study in 3,172 adults showed that males who consumed the highest amount of nuts were 66% less likely to experience anxiety than those who consumed the lowest amount. However, this association was not observed for females (52Trusted Source).

Therefore, more high quality studies are needed to understand how almonds may impact mood and anxiety.

8. Blueberries

Blueberries are high in vitamin C and other antioxidants, such as flavonoids, that have been studied for their ability to improve brain health and relieve anxiety (46Trusted Source, 53Trusted Source, 54Trusted Source, 55Trusted Source).

One 4-week study found that daily supplementation with wild blueberries was linked to fewer self-reported symptoms of depression in 64 adolescents (56Trusted Source).

Some animal studies also suggest that certain compounds found in blueberries may reduce oxidative stress and ease symptoms of depression and anxiety (57Trusted Source, 58Trusted Source).

Plus, some studies have even found that increased intake of fruits, such as blueberries, may be tied to a lower risk of anxiety (59Trusted Source, 60Trusted Source).

Still, additional studies are needed to evaluate the effects of blueberries on anxiety.

9. Eggs

Eggs are an excellent source of tryptophan, a neurotransmitter that may be beneficial for anxiety symptoms (61Trusted Source).

According to one study, inadequate protein intake and tryptophan — both of which are plentiful in eggs — could be associated with higher anxiety levels (61Trusted Source).

Eggs also contain vitamin D, with around 6% of the recommended Daily Value (DV) in one large egg (62Trusted Source).

Some research has found that low vitamin D levels may be associated with increased symptoms of depression and anxiety (63Trusted Source).

However, while several of the nutrients in eggs may be beneficial, further research is necessary to understand the effects of eggs on anxiety specifically.

Other foods that may help with anxiety

While some of the foods listed below have not been studied specifically for their anti-anxiety effects, they’re rich in nutrients thought to improve related symptoms.

• Turkey, bananas, and oats: These are good sources of the amino acid tryptophan, which is converted to serotonin in the body and may promote relaxation and anxiety relief (64Trusted Source, 65Trusted Source).
• Meat and dairy products: These provide high quality protein including essential amino acids that produce the neurotransmitters dopamine and serotonin, potentially improving mental health (46Trusted Source, 66Trusted Source).
• Chia seeds: Chia seeds are another good source of brain-boosting omega-3 fatty acids, which have been shown to help with anxiety (46Trusted Source, 67Trusted Source).
• Citrus fruits and bell peppers: These fruits are rich in vitamin C, which has antioxidant properties that may help reduce inflammation and prevent damage to cells that may promote anxiety (46Trusted Source, 68Trusted Source).

Though these foods may support your mental well-being, they should not replace any medications or other therapies prescribed by a healthcare professional.

The bottom line

Anxiety is a complicated mental health disorder that requires a multitude of approaches to manage it effectively.

Along with medication and therapy, the foods you eat may help support your mental health, reduce anxiety symptoms, and promote better brain health. In particular, whole, minimally-processed foods high in antioxidants appear beneficial.

However, there’s not enough research to support using food as a first-line treatment for anxiety and therefore should not replace any medications or therapies recommended by a healthcare professional.

Nonetheless, adding these foods to your diet is a great way to support brain health and overall well-being.

Last medically reviewed on August 20, 2024

How we reviewed this article:

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Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Aug 27, 2024

Written By

Brianna Elliott

Edited By

Christina Snyder

Copy Edited By

Copy Editors

Aug 20, 2024

Medically Reviewed By

Jerlyn Jones, MS MPA RDN LD CLT